A disease that particularly affects old people is osteoporosis. The term osteoporosis is derived from Greek and it can be translated as ‘porous bones’. This gives us a good idea of what osteoporosis is all about – it is a disease which afflicts the bones and makes them very weak, which greatly increases the chances of bones being broken at the slightest amount of stress or even spontaneously. Patients also suffer from severe chronic pain which greatly limits the activities that elderly people are able to carry out. It is a disease that greatly affects the quality of life of older people and as a result of this disease, many are often limited to their homes or to wheelchairs.

Osteoporosis usually occurs if the rate of bone loss greatly surpasses the rate of bone creation. As a result, bones become weak and are liable to break. Women are at a greater risk of osteoporosis than men, especially post-menopausal women because of lower levels of estrogen in their body.

A good diet, along with an active lifestyle with plenty of exercise during your younger years can significantly reduce the risk of osteoporosis. Milk and dairy products are obvious choices to keep your bones healthy due to their calcium content. Several other foods can provide you with the essential nutrients you need to keep osteoporosis at bay; here are several of them:-

1. Cereals

Starting your day with a bowlful of cereals is a great dietary habit that you should maintain if you wish to keep your bones strong and healthy through your old age. Whole-grain breakfast cereals are quite rich in important nutrients like calcium and vitamin D. While calcium is required to build bones, vitamin D ensures that the calcium you consume is absorbed by the body properly.

Find out more about bone-friendly cereals by clicking here.

2. Olive Oil

Olive oil is a staple of the Mediterranean diet and the population in those areas are known to have good bone health and fewer bone related illnesses. Olive oil contains a number of important nutrients which not only keeps your heart healthy but also increase the levels of osteocalcin, which is a biological marker of bone health. Stronger, healthier bones naturally mean that the chances of osteoporosis are quite reduced.

You can learn more about the myriad uses of olive oil here.

3. Fish Oil

Fish oil is one of the richest sources of protein which are important to grow and maintain strong bones. In addition to the protein content, fish oil also contains vital quantities of vitamin D, the all-important nutrient that helps the body to absorb the calcium you consume.

Find out more about the uses of fish oil by clicking here.

4. Kidney Beans

Legumes like kidney beans are powerhouses of useful nutrition and some of these are crucial for maintaining the integrity of your bones and keeping the risk of osteoporosis low. 

Beans are rich in calcium, magnesium, iron, fiber and folate – all of these together ensure that your bones remain strong and osteoporosis doesn’t strike you.

An important thing to remember before consuming beans is that it is advised to soak them in water for 8-10 hours before consumption (this is done to reduce the phytate content in beans, which hamper with calcium absorption). You can find out more about the nutrition in kidney beans here.

5. Almonds

Almonds aren’t only a great snack food to eat, but are also very important in preventing the onset of osteoporosis. Almonds are chock full of nutrients like calcium and magnesium which are important in the building of strong bones. In addition to this, they are also rich in proteins which help to maintain the strength of the bones.

Overall, almonds are a great addition to the diet if you’re looking to keep yourself free from the risk of osteoporosis; you can learn more about them by clicking here.

Osteoporosis can greatly affect the quality of your life in old age. Eat right now so you don’t have to suffer from this debilitating disease later in life.